Shared Blog Post from Ben Mattingly
Source: breakingmuscle.comRead More
Variation in training loads allows us to apply stress to soft and connective tissues in the body to rebuild and increase strength and reduce injury risk.
Physiological adaptation to exercise varies depending on the stress loading, duration, frequency, environment and nutritional support we apply.
Under preparing, overtraining and poor recovery is almost a guaranteed journey down a painful and reoccurring injury path! We respond far better to effective movement, nutrition and periodised training, than the 'one size fits all program' so why torment the body and deprive your success? Instead allow it true movement and feed it properly.
Listen to your body, and allow time for change and adapt to your training style.
Short but very sweet!
Everyone trains for a reason! Some love adrenaline driven, punishing workouts that leave nothing in the tank, others prefer balance and leaving feeling activated and energetic. Setting up a solid training week is ideal and a great start for real change, but how do we find balance and make sure we're setting up the next workout for success, without the risk of injury or training failure?
Monitoring your training load can get detailed and difficult to track accurately, without a strict plan or direction from a professional. It doesn't matter if you split your training programs or complete a full body workout every session, a clever way to monitor your training load is to show what the perceived risk is with the load on your body. An easy classification guide to use identifies the exercises that you're doing, and what the compression risk is. Are they high, medium or low risk?
1 Low risk compression (LRC): Step ups, wall sits, suspension trainer assisted movements, reformer bed assisted movements, body weight squats, hinges and sits, rotational and level changing movements.
2 Medium risk compression: Plyometrics (box jumps, skipping, sprints), machine based movements with moderate weights (seated calf raise, glute kick back, rowing ergo, adductor/abductor), sled (weight dependant), rebound running, burpee, cables...
3 High risk compression (HRC): Dead lifts, barbell squats, incline leg Press, any vertical compression with a heavy external load (olympic lifting, power lifting)...
HRC is likely to increase potential injury occurrence, maybe not directly causing pain and prolonged acute inflammation, however indirectly contributing to inflammation and excessive stress accumulation. If you break up your resistance training routine with LRC, with movements in multiple directions ( combined planes of movement) you will avoid the bulk of the loading being monotonous HRC, and encourage supportive functional patterns and restore balance to the overall training load on the body.
HRC exercises are essential for training for lean muscle mass and primarily concentrates on hypertrophy (muscular increase). The bi-product of high stress training, is over accumulation of the stress hormone (cortisol). This directly inhibits growth hormone release and may decrease the overall benefits of your training session in the first place!
So how do we increase lean muscle mass while avoiding stress accumulation?
- Allow appropriate rest intervals with large HRC movements
- DON'T do lifting (HRC) sessions at the same time as interval training (HIIT)
- Release cortisol accumulation immediately after training, a light walk or movement for 20 minutes after intense exercise can help reduce stress hormone and waste product accumulation.
For more information on managing cortisol levels review the Blog post 'why and how you absolutely must manage your cortisol' shared below, written by Ben Mattingly from breakingmuscle.com.